glute gains

How one trainer is changing the conversation around the importance of glute health and its indisputable role in longevity. Oh, and she offers up her exclusive training plan for your strongest butt ever.

- Caitlin Carlson

Sandy Brockman, 52, has pretty much done it all as a trainer when it comes to fitness. And while she could fill textbooks with everything she's learned over the decades, one muscle group evaded her: the glutes.

"For years, I was like, 'I know how to build muscle, so why can't I build my glutes?"" Brockman says. It wasn't until lower back pain landed her in PT that she started to unravel the muscle mysteries. Today, Brockman (pictured at right and demonstrating the moves, page 87) has the strongest, best glutes of her life-and she's ready to share her secrets.

First things first, glute training is not a passing fitness fad-it's the for-real foundation. The glutes represent the largest muscle group and are essential for functional movement, posture, and back support. They're the driving force behind everyday activities from walking and running to lifting and chasing your kids around. "If you don't have strong glutes, you're never going to reach your potential in other workouts," says Brockman.

The issue with targeted training these days? The sheer amount of misinformation regarding the most effective methods and what it really takes to put on muscle here.

Ahead, three major myths about glute work that are finally getting busted, thanks to expanding research and dedicated professionals-plus, an exclusive, evidence-based training plan to power your glutes effectively.

1 MYTH: Glute training is all about the back of the body.

TRUTH: You have to focus on the front.